Main – WOD – (Be)tter View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Fitness and Sport Back Squat...Read More

Main – WOD – (Be)tter View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Sport Squat Snatch (Work up to a heavy single) Fitness Overhead Squat (3 sets of 10 reps)Read More

Main – WOD – (Be)tter Benchmark for 2014. View Public Whiteboard Weightlifting Snatch (1RM) Metcon CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ targetWOD Strategy. Move your a$$, not much to do here, but throw yourself down and jump back up. Don’t go out of the gate...Read More

Main – WOD – (Be)tter View Public Whiteboard Wonderwall (Time) Teams of two complete: 5 RFT: 40 Wall Balls (20/14) 30 Box Jumps (24/20) 20 TTB You can split up the reps any way, but only one athlete works at a time.Rx Plus: Men will use a 30# medicine ball for their wall ball shots...Read More

Main – WOD – (Be)tter View Public Whiteboard L-Sit CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10...Read More

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Main – WOD – (Be)tter View Public Whiteboard 10 Minute EMOM (10 Rounds for reps) 3 Squat Cleans + C2B Pull ups – you choose the weight Ninjas: Complete 5 C2B each round and push the load on the cleans. Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the...Read More

Main – WOD – (Be)tter View Public Whiteboard Wednesday 122513 (Time) 3 Rounds For Time with a partner: 100 Wall Balls (20/14) 100 Sumo Deadlift High Pull (75/55) 100 Box Jumps (24/20) 100 Push Press (75/55) 100 Calorie Row (Each Partner must complete 50 reps of each movement, per round. You can break up your...Read More

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Clean and Jerk (1 Rep Max) Metcon 12 Days of Christmas 2013 (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9...Read More

Strength: 1 RM Front Squat WOD "Satan's Whiskers"  3RFT:  10 C2B  10 Front Squats, 165/115  10 BurpeesRead More